Vitamins and minerals for the health of bones and joints

Vitamins and minerals for the health of bones and joints: complete leadership

I. Bone Health Foundation: Vitamin D and Calcium

A. Calcium: bone bricks

1. The role of calcium:
   a. Calcium is the main mineral component of bones, which is about 99% of total calcium in the body. It provides the strength and structure of bone tissue. B. Calcium also plays an important role in other physiological processes, including muscle contractions, transmission of nerve impulses, blood coagulation and hormone function.
2. Recommended daily norm:
   a. The recommended daily calcium rate varies depending on age and gender. B. For adults aged 19-50 years, 1000 mg of calcium per day is recommended. C. For women over 51 years old and men over 71 years old, 1,200 mg of calcium per day is recommended. D. Pregnant and lactating women also need increased calcium consumption.
3. Calcium sources:
   a. Dairy products: Milk, yogurt, cheese are excellent sources of calcium. B. Leaf green vegetables: Cabbage, spinach, broccoli contain calcium, although its bioavailability can be lower than in dairy products. C. Fish with bones: Sardins and canned salmon with bones are good calcium sources. D. Enriched products: Some products, such as soy milk, orange juice and cereals, are enriched with calcium. E. Calcium additives: Calcium additives can be useful for people who do not get enough calcium from food. There are various forms of calcium in addition, such as calcium carbonate and calcium citrate. Calcium citrate can be better learned by people with gastric acid problems.
4. Calcium deficiency:
   a. Calcium deficiency can lead to osteoporosis, a state in which the bones become weak and fragile, increasing the risk of fractures. B. Other symptoms of calcium deficiency may include muscle cramps, numbness and tingling in the limbs.
5. The influence of other factors on the absorption of calcium:
   a. Vitamin D: Vitamin D is necessary for the absorption of calcium from the intestines. B. Phosphorus: Phosphorus is also an important mineral for bones and should be in balance with calcium. C. Magnesium: Magnesium plays a role in calcium metabolism and promotes bone health. D. Oksalates and phytates: These compounds contained in some plant products can be associated with calcium and reduce its absorption. E. Caffeine and alcohol: Excessive consumption of caffeine and alcohol can worsen the absorption of calcium.

B. Vitamin D: Calcium A conductor

1. The role of vitamin D:
   a. Vitamin D plays a key role in the absorption of calcium from the intestines and maintaining the normal level of calcium in the blood. B. It is also necessary for the mineralization of bones and the prevention of osteomination (softening of bones) in adults and rickets in children. C. In addition, vitamin D is involved in the regulation of the immune system, muscle function and reducing the risk of certain chronic diseases.
2. Recommended daily norm:
   a. The recommended daily vitamin D rate varies depending on age and other factors. B. For adults aged 19-70 years, 600 IU (international units) of vitamin D per day is recommended. C. For adults over 70 years old, 800 IU vitamin D per day is recommended. D. Some experts believe that for optimal bone health may require higher consumption of vitamin D, especially in people with vitamin D.
3. Sources of vitamin D:
   a. Sunlight: The most important source of vitamin D is the synthesis in the skin under the influence of sunlight (UV-in Rays). However, the amount of vitamin D, which the body can produce, depends on many factors, including the time of year, time of day, geographical breadth, skin color and the use of sunscreen. B. Food products: Some products contain vitamin D, although in general its content in food products is small. I. Fat fish: Salmon, tuna, scumbria contains the vitamin D. ii. Egg yolks: Egg yolks contain a small amount of vitamin D. III. Enriched products: Some products, such as milk, orange juice and cereals, are enriched with vitamin D. C. Vitamin D supplements: Vitamin D additives are an effective way to maintain an adequate level of vitamin D in the body, especially in the winter months or for people with limited sun stay. There are two main forms of vitamin D in addition: vitamin D2 (ergocalciferol) and vitamin D3 (cholegalciferol). Vitamin D3, as a rule, is more effective for increasing vitamin D in the blood.
4. Vitamin D deficiency:
   a. Vitamin D deficiency is a common problem, especially in older people, people with dark skin and those who rarely go to the sun. B. Symptoms of vitamin D deficiency can be non -specific and include fatigue, bones and muscles, weakness and increased susceptibility to infections. C. A long deficiency of vitamin D can lead to osteoporosis, osteomination and increased risk of fractures.
5. Factors affecting the level of vitamin D:
   a. Age: The ability of the skin to synthesize vitamin D decreases with age. B. Skin color: Dark skin requires more time in the sun for the production of vitamin D. C. Geographical latitude: People living in high latitudes receive less sunlight, especially in winter. D. Use of sunscreen: Sunscous cream blocks the uf-in the rays necessary for the synthesis of vitamin D. e. Obesity: Vitamin D can accumulate in adipose tissue, which reduces its accessibility for the body. f. Some diseases: Some diseases, such as kidney and liver diseases, may disrupt vitamin D.’s metabolism.

II. Additional nutrients for bones: vitamin K2, magnesium, zinc and copper

A. Vitamin K2: calcium regulation

1. The role of vitamin K2:
   a. Vitamin K2 plays an important role in the regulation of calcium metabolism. It activates proteins that carry calcium to bones and teeth, and also prevent its deposition in soft tissues, such as arteries. B. Vitamin K2 can also improve bone strength and reduce the risk of fractures.
2. Recommended daily norm:
   a. The recommended daily vitamin K2 rate is not exactly established, but it is usually recommended to consume from 90 to 120 μg per day.
3. Sources of vitamin K2:
   a. Enzymed products: NATTO (fermented soybeans) is one of the richest sources of vitamin K2. B. Animal products: Meat, poultry, cheese and egg yolks contain vitamin K2. C. Some dairy products: Some dairy products, especially from animals feeding on grass, contain vitamin K2. D. Vitamin K2 additives: Vitamin K2 additives are available in the form of MK-4 and MK-7. MK-7 has a longer half-life in the body and can be more effective.
4. Interaction with other nutrients:
   a. Vitamin K2 works synergically with vitamin D to maintain bone health.

B. Magnesium: bone structure and enzyme activity

1. The role of magnesium:
   a. Magnesium is an important mineral that is involved in more than 300 enzymatic reactions in the body. B. It is necessary to maintain the structure of the bones, regulate the level of calcium and vitamin D, as well as the functions of muscles and nerves. C. Magnesium also plays a role in the synthesis of protein and DNA.
2. Recommended daily norm:
   a. The recommended daily magnesium rate varies depending on age and gender. B. For adult men, 400-420 mg of magnesium per day is recommended. C. For adult women, 310-320 mg of magnesium per day is recommended.
3. Sources of magnesium:
   a. Leaf green vegetables: Spinach, cabbage, broccoli contain magnesium. B. Nuts and seeds: Almonds, cashews, pumpkin seeds contain magnesium. C. Whole grain products: Brown rice, oatmeal contain magnesium. D. Legumes: Black beans, lentils contain magnesium. E. Dark chocolate: Dark chocolate with a high content of cocoa contains magnesium. f. Magnesium additives: Magnesium additives are available in various forms, such as magnesium oxide, magnesium citrate and magnesium glycinate. Magnesium glycinate can be better learned and less often cause a stomach disorder.
4. Magnesium deficiency:
   a. Magnesium deficiency can lead to muscle cramps, fatigue, weakness, arrhythmias and osteoporosis. B. Some drugs, such as diuretics, can increase the risk of magnesium deficiency.

C. Zinc: Bone growth and restoration

1. The role of zinc:
   a. Zinc plays an important role in the growth, development and restoration of bones. B. It is involved in the synthesis of collagen, which is the main structural protein of bones. C. Zinc also supports the function of the immune system and wound healing.
2. Recommended daily norm:
   a. The recommended daily zinc rate varies depending on age and floor. B. For adult men, 11 mg zinc per day is recommended. C. For adult women, 8 mg zinc per day is recommended.
3. Sources of zinc:
   a. Red meat: Beef, pork contain zinc. B. Bird: Chicken, turkey contain zinc. C. Seafood: Oysters, crabs, lobsters contain zinc. D. Nuts and seeds: Pumpkin seeds, cashew contain zinc. E. Legumes: Beans, lentils contain zinc. f. Whole grain products: Oatmeal, whole grain bread contain zinc. G. Zinc supplements: Zinc supplements are available in various forms, such as zinc gluconate and zinc sulfate.
4. Zinc Deficit:
   a. Zinc deficiency can lead to a slowdown in growth, a deterioration in immune function, loss of appetite and wound healing.

D. Copper: collagen and bone tissue

1. The role of copper:
   a. Copper is necessary for the synthesis of collagen and elastin, which are important components of bone tissue and cartilage. B. It also participates in the formation of bones and maintaining the health of connective tissue.
2. Recommended daily norm:
   a. The recommended daily norm of copper is 900 mcg for adults.
3. Sources of copper:
   a. Seafood: Oysters, crabs contain copper. B. Nuts and seeds: Cashew, sunflower seeds contain copper. C. Whole grain products: Oatmeal, whole grain bread contain copper. D. Legumes: Beans, lentils contain copper. E. Dark chocolate: Dark chocolate with a high content of cocoa contains copper. f. Animal organs: The liver contains copper.
4. Copper deficiency:
   a. The shortage of copper can lead to anemia, weakening of bones and problems with the nervous system.

III. Nutrients for joint health: glucosamine, chondroitin and MSM

A. Glucosamine: cartilage and joint liquid

1. The role of glucosamine:
   a. Glucosamine is a natural component of cartilage, fabric that shocks the joints. B. It helps to maintain the structure of cartilage and joint fluid (synovial fluid), which lubricates the joints. C. It is believed that glucosamine has anti -inflammatory properties and can relieve joint pain.
2. Glucosamine forms:
   a. There are various forms of glucosamine, such as glucosamine sulfate, glucosamine hydrochloride and n-acetylhlucosamine. B. Glucosamine sulfate is usually considered the most effective form.
3. Recommended dosage:
   a. It is usually recommended to take 1,500 mg of glucosamine per day, divided into several tricks.
4. Sources of glucosamine:
   a. Glucosamine is not contained in ordinary foods. B. It is available in the form of food additives.
5. Glucosamine effectiveness:
   a. Studies of glucosamine effectiveness for the treatment of osteoarthritis gave conflicting results. B. Some studies have shown that glucosamine can relieve joint pain and improve joint function, especially in people with moderate osteoarthritis. C. Other studies have not revealed a significant difference between glucosamine and placebo.
6. Side effects of glucosamine:
   a. Glucosamine is usually considered safe, but some people can experience side effects, such as nausea, heartburn and diarrhea. B. Glucosamine can interact with some drugs such as warfarin (blood liner).

B. Chondroitin: Elasticity and shock -coutine of cartilage

1. Chondroitin’s role:
   a. Chondroitin is another natural component of cartilage. B. It helps maintain elasticity and shock -absorption properties of cartilage. C. It is believed that chondroitin has anti -inflammatory properties and can protect cartilage from destruction.
2. Forms of chondroitin:
   a. Chondroitin sulfate is the most common form of chondroitin in addition.
3. Recommended dosage:
   a. It is usually recommended to take 800-1200 mg of chondroitin per day, divided into several tricks.
4. Chondroitin sources:
   a. Chondroitin is not contained in ordinary foods. B. It is available in the form of food additives.
5. Chondroitin effectiveness:
   a. Studies of chondroitin effectiveness for the treatment of osteoarthritis gave conflicting results. B. Some studies have shown that chondroitin can relieve joint pain and improve joint function, especially when used in combination with glucosamine. C. Other studies have not revealed a significant difference between chondroitin and placebo.
6. Side effects of chondroitin:
   a. Chondroitin is usually considered safe, but some people may experience side effects, such as nausea, heartburn and diarrhea. B. Chondroitin can interact with some drugs such as warfarin (blood thinner).

C. MSM (methylsulphonylmethane): Sera and inflammation

1. The role of MSM:
   a. MSM is an organic compound of sulfur, which is naturally contained in the body and in some foods. B. Sure is an important component of collagen, cartilage and other connective tissues. C. It is believed that MSM has anti -inflammatory and antioxidant properties.
2. Recommended dosage:
   a. It is usually recommended to take 1,500-3000 mg of MSM per day, divided into several tricks.
3. Sources of MSM:
   a. MSM is contained in small quantities in some foods, such as milk, vegetables and fruits. B. It is available in the form of food additives.
4. MSM efficiency:
   a. Studies of the effectiveness of MSM for the treatment of osteoarthritis have shown encouraging results. B. Some studies have shown that MSM can relieve joint pain, improve joint function and reduce inflammation.
5. Side effects of MSM:
   a. MSM is usually considered safe, but some people may experience side effects, such as nausea, diarrhea and headache.

IV. Other beneficial nutrients for the joints: vitamin C, omega-3 fatty acids and antioxidants

A. Vitamin C: Collagen and antioxidant protection

1. The role of vitamin C:
   a. Vitamin C is necessary for the synthesis of collagen, which is the main structural protein of cartilage and other connective tissues. B. It is also a powerful antioxidant that helps protect the joints from damage to free radicals.
2. Recommended daily norm:
   a. The recommended daily vitamin C is 75 mg for women and 90 mg for men.
3. Sources of vitamin C:
   a. Fruits: Citrus fruits, strawberries, kiwi contain vitamin C. b. Vegetables: Pepper, broccoli, Brussels cabbage contain vitamin C.
4. Useful properties for the joints:
   a. Supports the synthesis of collagen necessary for the health of the cartilage. B. Protects joints from oxidative stress.

B. Omega-3 fatty acids: inflammation and flexibility of the joints

1. The role of omega-3 fatty acids:
   a. Omega-3 fatty acids, such as EPA and DHA, have anti-inflammatory properties. B. They can help reduce joint inflammation and relieve pain. C. Omega-3 fatty acids can also improve joint flexibility.
2. Sources of omega-3 fatty acids:
   a. Fat fish: Salmon, tuna, mackerel contain omega-3 fatty acids. B. Flaxseed and oil: Flaxseed and oil contain alpha-linolenic acid (ALK), which is a plant form of omega-3 fatty acids. However, the body does not very effectively convert Alc into EPA and DHA. C. Walnuts: Walnuts contain Alk. D. Fish oil supplements: Fish oil supplements are a good source of EPA and DHA.
3. Useful properties for the joints:
   a. Reduce inflammation in the joints. B. Facilitate joint pain. C. Improve the flexibility of the joints.

C. Antioxidants: Free radical protection

1. The role of antioxidants:
   a. Antioxidants help protect the joints from damage to free radicals, which can contribute to inflammation and destruction of cartilage. B. Many vitamins and minerals have antioxidant properties, such as vitamin C, vitamin E, selenium and zinc. C. Phytonutrients contained in fruits and vegetables are also powerful antioxidants.
2. Sources of antioxidants:
   a. Fruits and vegetables: Berries, cherries, spinach, broccoli contain antioxidants. B. Green tea: Green tea contains antioxidants. C. Turmeric: Turmeric contains curcumin, which has antioxidant and anti -inflammatory properties.
3. Useful properties for the joints:
   a. Protect the joints from damage to free radicals. B. Reduce inflammation in the joints.

V. Dietary strategies for the health of bones and joints

A. Anti -inflammatory diet:
a. Focus on the use of products that have anti -inflammatory properties, such as fatty fish, fruits, vegetables and whole grains. B. Limit the use of products that can contribute to inflammation, such as processed products, red meat, sugar and refined carbohydrates.

B. Maintaining a healthy weight:
a. Excessive weight creates an additional load on the joints, especially on the knee and hip joints. B. Maintaining healthy weight can help reduce joint pain and improve joint function.

C. Regular physical exercises:
a. Regular physical exercises, such as walking, swimming and cycling, can help strengthen the muscles surrounding the joints and improve joint function. B. It is important to avoid exercises that create an excessive load on the joints.

D. Hydration:
a. The use of a sufficient amount of water is necessary to maintain the health of cartilage and joint fluid. B. Try to drink at least 8 glasses of water per day.

E. Consultation with a doctor or nutritionist:
a. Before taking any additives or making significant changes to your diet, consult a doctor or nutritionist. B. They can help you develop an individual food plan that meets your needs and goals.

VI. Final remarks

The health of bones and joints is an important aspect of general health and well -being. Adequate consumption of vitamins and minerals, such as calcium, vitamin D, vitamin K2, magnesium, zinc and copper, is necessary to maintain bone strength and prevent osteoporosis. Additives, such as glucosamine, chondroitin and MSM, can help relieve joint pain and improve joint function. Anti -inflammatory diet, maintaining a healthy weight, regular physical exercises and hydration are also important for the health of bones and joints. Remember the need to consult with a specialist before making significant changes to the diet or the additive reception mode.